Ukuqeqeshwa kwamavidiyo okuyishumi okuphezulu ngesisekelo sokuhamba kwabaqalayo

Kubantu abanesisindo esikhulu sokukhuluphala ngokweqile esiphikisayo. Kepha ukushiya ngokuphelele ochwepheshe bezemidlalo abakhuthazi: inomthelela ongemuhle ohlelweni lwezinhliziyo nemithambo yegazi futhi inyusa ingozi yokuba nesifo sikashukela.

Kulokhu, enye indlela enhle izobe ihamba ekhaya, engenziwa ngesisindo eseqile. Sikunikeza ukukhetha okuhle kwamavidiyo ayi-10 aphezulu ohamba ekhaya. Ukuze uqale, udinga izicathulo ezikhululekile kuphela nesikwele esincane sendawo.

Izicathulo zokugijima zabesifazane eziphezulu ezingama-20 zokuqina

Ukuhamba ekhaya: izici nezinzuzo

Kepha ngaphambi kokuqhubeka nokubukeza amavidiyo asebenza kakhulu ngokuhamba ekhaya, ake sibone: kungani sidinga ukuhamba futhi ziyini izinzuzo zako?

Ngubani okhetha ukuhamba ekhaya:

• Abaqalayo kulo mdlalo abaqala ukuhlola ukusebenza kwasekhaya.
• Abantu abakhuluphele ngokweqile, abanemikhawulo ezinhlotsheni zemithwalo.
• Labo abanezinkinga ngamajoyinti noma ngemithambo ye-varicose.
• Labo abalulama ekulimaleni.
• Okwalabo abafuna ukuzivocavoca okulula ekhaya.

Kuyini ukusetshenziswa kwe-walk ekhaya?

• Ukuhamba ekhaya kuwukuzivocavoca umzimba okuhle okusiza ukuthi ushise amanoni amaningi wehle nesisindo.
• Ukuhamba kuthuthukisa ukusebenza kwenhliziyo, kwandisa ukujikeleza kwegazi futhi kuqinise umfutho wegazi.
• Yehlisa ubungozi besifo sikashukela, esibaluleke kakhulu kubantu abakhuluphele ngokweqile, bangenwa yilesi sifo.
• Amathambo aqinile nemisipha namalunga kuyakhiwa.
• Ithuthukisa impilo yonke, kunomuzwa wamandla nobungqabavu, futhi iqinisa amasosha omzimba.
• Ukuhamba ekhaya kwehlisa ingcindezi futhi kwehlise nengozi yokudangala.

Amathiphu wokuhamba ekhaya:

1. Ingabe uhamba ngezicathulo ezintofontofo, ikakhulukazi amateki.
2. Gqoka izingubo ezilula ezingavimbi ukunyakaza.
3. Gcina ibhodlela lamanzi bese uzama ukuphuza ekilasini, wenze ama-SIP ambalwa njalo ngemizuzu eyi-10.
4. Sincoma ukuthi usebenzise itracker yokuqapha ukuqapha umthwalo wakho hhayi ngesikhathi sokuqeqeshwa kuphela kepha naphakathi komsebenzi wansuku zonke.
5. Qala ngemizuzu eyi-10 kathathu ngesonto. Khulisa kancane kancane izikhathi zibe imizuzu engama-3-30.
6. Zama ukuqeqesha ama-3-5 izikhathi ngesonto kuya ngokutholakala kwesikhathi nezinhloso.
7. Ungahlanganisa ukuhamba ekhaya ubuke uchungechunge lwakho lwe-TV oluthandayo, ngakho-ke kuzoba lula ukuqeqesha kusukela ekuqaleni kuze kube sekugcineni.
8. Ungakucindezela ukuzivocavoca umzimba, uma uzosebenzisa izisindo ezilula zamaqakala (akunconyelwe amalunga abuthakathaka).

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

Ukukhethwa okulungiselelwe kokuzivocavoca kwabaqalayo:

• I-cardio elula emi ngaphandle kokugxuma, ama-squats namapulangwe: izivivinyo eziyi-10
• Ukuzivocavoca okulula okuphezulu okungu-10 kuya esiswini kwabaqalayo (ngaphandle kwamabhande ne-cardio)
• Ukuzivocavoca okuphezulu okuyishumi okuphezulu kwemilenze emincane ngaphandle kwama-squats (kwabaqalayo)
• Ukukhanya kokusebenza kwe-cardio okunomthelela ophansi kweminyaka yobudala engama-50 + noma ukukhokhisa ekuseni

Amavidiyo ayi-10 ahamba ekhaya

Uma ufuna ukuqeqeshwa kwabaqalayo, qiniseka ukuthi ubona amavidiyo wethu wakamuva wokuqoqa: I-cardio ye-Top 10 enomthelela ophansi wabaqalayo be-Body Project imizuzu engama-30.

1. Ukuhamba noLeslie Sansone: imayela elilodwa (imizuzu engu-15)

U-Leslie Sansone uchwepheshe wangempela ekuqeqesheni ngesisekelo sokuhamba ekwehliseni isisindo kanye nokushisa amafutha. Isungule izinhlelo ezingaphezu kwekhulu zochungechunge lwethu lwe-Walk at Home (Hamba uye ekhaya). U-Leslie muhle kakhulu futhi uqhuba ngamandla amakilasi, ngakho-ke ngeke nje uthole ukuzivocavoca umzimba okuhle, kepha futhi nemizwa emihle yosuku lonke. Amavidiyo athandwa kakhulu avela ku-Leslie Sansone 1 Mile Walk Happy ku-youtube athole ukubukwa okungaphezu kwezigidi ezingama-40!

2. Ukuhamba noLeslie Sansone: amamayela amathathu (imizuzu engama-45)

ULeslie Sansone unohlelo olusuka ebangeni eli-1 kuye kwayi-5, elihlala imizuzu eyi-15 kuye kwengu-90. Uma ufuna uhambo olude lokuqeqeshwa ekhaya, yibheke ividiyo elula yemizuzu engama-45 engu-3 Mile Walk. Ukuba lula kwalolu hlelo ukuthi ungalungisa ubude besikhathi. Ungawandisa kancane kancane umthwalo lapho uqala ukwenza imizuzu engu-15 ngosuku bese ufaka, isibonelo, imizuzu emi-5 ngesifundo esisha ngasinye.

3. Imayela elilodwa labaqalayo noJessica Smith (imizuzu engama-20)

Omunye umbhali odumile wokuqeqesha ukuhamba ekhaya kwakunguJessica Smith. UJessica ungomunye wabaqeqeshi bezimfanelo ethandwa kakhulu ku-YouTube futhi ungumbhali wama-DVD amaningi anezinhlelo ezahlukahlukene zokuqina. Ividiyo yakhe ithokomele futhi inesizotha, ngakho-ke landela yona ibe nhle futhi ilula. Futhi kungcono ukuqala ngevidiyo emfushane ngokuhamba okusheshayo imayela eli-1.

4. Ukuhamba ngezikhawu noJessica Smith (imizuzu engama-30)

Uma ukuqeqeshwa imizuzu engama-20 ocabanga ukuthi akwanele ukulayisha, lapho-ke ungahamba ikhefu lesikhawu sehora ukuthola imiphumela esheshayo nengcono. Ngendlela, esiteshini se-youtube sikaJessica Smith kukhona ukukhethwa kokuzivocavoca ngokuhamba ekhaya, ngakho-ke akudingeki uvinjelwe kulawa mavidiyo amabili, bese ukhetha okunye ukuthanda kwakho.

UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu

5. Izandla ezihambayo + zethoni ezivela kuLucy Wyndham-reed (imizuzu eyi-15)

U-Lucy Wyndham-mhlanga nokuzivocavoca okulula kokuhamba ekhaya kuzonxenxa bonke abathanda ukwakheka okuncane kwezinhlelo kanye nendlela engaqondakali yokuqhuba amakilasi. Umqeqeshi onesipiliyoni seminyaka engamashumi amabili kwezemidlalo unikela ngezinhlelo ezinomthelela ophansi zochungechunge, ezilungele ngisho nabaqalayo. Qiniseka ukuthi uzama ividiyo ye-15 yemizuzu uhamba ekhaya ngokugcizelela ithoni yezandla nokushisa kwama-calories.

Ukuzivocavoca okuphezulu okungu-13 kwabaqalayo kusuka kuLucy Wyndham-funda

6. Ukuhamba ngesisindo u-Lucy Wyndham-funda (imizuzu engama-20)

Lokhu okunye ukuqeqeshwa okufushane okuvela kuLucy okususelwa ekuhambeni ekhaya, nakho okujabulela ukuthandwa kakhulu kubabukeli be-youtube (ukubukwa okungaphezu kwengxenye yesigidi). Uhlelo lushintshanisa izivivinyo zokuhamba nezilula ukwenza ithoni umzimba wonke uphakamise izingalo nemilenze, ukushwiba, ukutshekisa. Konke ngendlela emnene futhi efinyelelekayo, kepha unganciphisa ukuphakama kokunyakaza, uma ngabe kukhona okunye ukuvivinya umzimba okukubangela ungaphatheki kahle.

7. Ukuhamba ngezikhawu kusuka eDenise Austin (imizuzu engama-20)

Omunye wabaqeqeshi abadume kakhulu emhlabeni uDenise Austin unikela ngezinhlelo eziningi ezahlukahlukene zabaqalayo ongazenza ekhaya. Uma ungazange uyizame okunamafutha okushisa i-cardio Workout ngokuya ngokuhamba okuvamile okusheshayo, sekuyisikhathi sokwenza. Imizuzu engama-20 kuphela yesibalo sakho esihle!

8. Amamayela angu-5 ukusuka eKira Lasha (imizuzu engu-80)

Kepha kulabo abanolwazi olunzulu noluthuthukile bayelulekwa ukuthi banake uhlelo lukaKira Lasha. Uma ucabanga ukuthi ukuhamba uye ekhaya akunakwenzela izithukuthuku ezinhle, zizwe ukhululekile ukukufaka amavidiyo wamahhala ngamamayela ama-5. Ngomthwalo owengeziwe uKira usebenzisa ama-dumbbells alula (0.5-1 kg). Ungenza ngaphandle kwazo noma usebenzise ibhodlela lamanzi elincane. Le vidiyo ingcono ukuthi ingezi ngaphambi kwesikhathi esingangenyanga ngemuva "kwamafreyimu okuhamba" ejwayelekile endlu.

9. Ukuhamba amamayela ama-3 usuka eLumowell (imizuzu engama-45)

Uma ungakhathazeki ngokwenza ngaphansi kokuhamba kwezimo ezigqwayizayo ngaphandle kokuba khona komqeqeshi efomini ephilayo, qiniseka ukuthi ubhalisela isiteshi se-youtube iLumowell. Kunezinhlobonhlobo eziningi zokuzivocavoca zokwehlisa isisindo, kufaka phakathi izinketho eziningana zokuhamba ngokushesha ekhaya. Lawa mavidiyo azokusiza ukufeza umzimba ophelele ngaphandle kwamajimu nemishini ebizayo.

Ukuhamba ngezikhawu zokwehlisa isisindo (imizuzu engama-10)

Nayi enye ividiyo ye-timelapse ehamba ngokushesha ekhaya, ezolungela umfundi onolwazi oluningi. Isigaba somthelela ophansi sika-A senzeka ngejubane elinamandla, ngakho-ke abaqalayo kungenzeka kube nzima ukukugcina kusukela ekuqaleni kuze kube sekugcineni. Kodwa-ke, ungahlukanisa uhlelo lube yizingxenye eziningi, ukuzivocavoca okuningi kuhilela izikhawu ezi-5 ezilungele: ukuhamba ngamandla, ukuzivocavoca izingalo, ukuphinda uhambe ngokushesha, ukuvivinya imilenze, ukuvivinya isisu ukusukuma. Ngeke ushise ama-calories kuphela, kodwa uzwakale wonke umzimba.

Konke mayelana ne-CARBOHYDRATES yokwehlisa isisindo

Ukuzivocavoca ukuhamba ekhaya kuhle kwabaqalayo, abantu abakhuluphele ngokweqile, abantu abaneminyaka yobudala, nalabo abaphikisanayo kulo msebenzi wokushaqeka. Noma ucabanga ukuthi umdlalo uyatholakala kuwe, zama ukwenza ekhaya ukuhamba okujwayelekile, futhi ngeke nje uqinise isibalo, kodwa futhi uzokwenza ngcono impilo. Futhi buka ukukhetha kwethu ividiyo elula kodwa esebenzayo evela ku-HASfit yabantu abakhubazekile ngokomzimba.

Ufuna ukuthenga izingubo ezisesitayeleni, ze-chic nezemfashini ngosayizi abakhulu bemihlangano yebhizinisi nemicimbi yakusihlwa? Bona ikhathalogu yezingubo ezinhle nezingubo ezihlanzekile zabesifazane besitayela: funda kabanzi lapha.

Kwabaqalayo, ukuzilolonga okunomthelela ophansi wokunciphisa umzimba